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  • Getting back to the gym post back surgery

    Almost 2 years after my back surgery (L4-L5 Herniated Disk) and I messed up after laying in bed literally a year after surgery and PT also covid just arrived at that time so that made things easier...
  • No point talking to the gym owner,that bar has...

    No point talking to the gym owner,that bar has been there for months lmao.And nobody cares since everybody here just train arms all the time.Thanks for all of the advice brahs,I already found a new...
  • Is it safe/smart to squat/ohp with this barbell?

    Long story short this is the only 45lb barbell at my gym.As you can see in the pictures it's bent in the middle on the right side a bit and as the weight is starting to get heavier I noticed that I'm...
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    9/10 times when someone gets stuck at a certain...

    9/10 times when someone gets stuck at a certain weight they're either : not eating enough or not sleeping enough.I was amazed how much my lifts went up when I increased my calories,yeah you will gain...
  • Thanks for all of your advice.Poverty reps to you...

    Thanks for all of your advice.Poverty reps to you all.

    Back to the thread:After doing some more research I think either Best Belt or Pioneer are both solid options but I couldn't find them on...
  • Belt sizing help (Inzer forever 10mm single prong)

    About to order this belt but I'm having a difficulty with what size to choose.

    I'm stuck between M and L :

    M(33-35)
    L(36-39)

    I just measured myself 3 times and my waist is 33 inches so M...
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    As a 287lbs guy 1700 is very low.Find a number...

    As a 287lbs guy 1700 is very low.Find a number that will allow you to lose 2 pounds a week,more then that and you will lose much more muscle/strength and you can end up with a loose skin.Don't go by...
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    I would suggest Fierce 5,it's an amazing program...

    I would suggest Fierce 5,it's an amazing program and it's def this forums favorite program and many people are loving it from what I've read so far.But, if you want a high volume program try ICF 5x5,...
  • That fat is cause you lack muscle.Start eating...

    That fat is cause you lack muscle.Start eating above maintenance aim for 2 pounds a month increase.Get on a proven novice program,plenty to choose from in the workout programs section.Once you build...
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    Yeah start bulking.As the guy above said 2 pounds...

    Yeah start bulking.As the guy above said 2 pounds a month for minimum fat gain.Also get on a good full body novice program.There are many to choose from : This forums favorite Fierce 5 or...
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    As long as you get your protein and fat minimums...

    As long as you get your protein and fat minimums split your macros however you feel like depending on whatever makes you feel and perform better.
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    My high carb pancake breakfast from few days ago...

    My high carb pancake breakfast from few days ago while cutting OP, yolo.

    5 pancakes,1 banana,30-40 grams of nutella and 2 crushed plain cookies.

    134 C
    20 F
    15 P

    774 calories
  • Thread: Keto?

    by Vakisenx
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    ^^ This Just experiment OP.Some people do...

    ^^ This

    Just experiment OP.Some people do better on a high fat diet,some on high carb/moderate but at the end of the day its simple : If you want to lose weight > Be in a deficit and if you want...
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    Cut what op? Sorry bud, but only way you're...

    Cut what op? Sorry bud, but only way you're getting shredded this summer is by looking like a skeleton.Do yourself a favor and put on some size.BF if I have to guess is around 14-15%. Just my 2 cents
  • Sticky: Age 21 6'4 189 lbs Goal is 10% BF

    Age 21
    6'4
    189 lbs

    Goal is 10% BF
  • When did weight loss become so complex...Opie...

    When did weight loss become so complex...Opie track what you eat,you don't have to restrict foods and eat "super clean",just stay in a deficit that will allow you to lose 2 lbs a week and hit your...
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    You're not eating enough if you're not gaining...

    You're not eating enough if you're not gaining weight.It's simple you need to be in a surplus to gain weight or in a deficit if you want to lose weight.Find a caloric intake that will allow you to...
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    You can't see your abs cause they are not...

    You can't see your abs cause they are not developed yet.You can be sub 10% and they still won't be visible if they are not developed.
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    Don't go on a huge deficit and you'll be...

    Don't go on a huge deficit and you'll be fine.Lose no more than 2-2.5 pounds a week.Remember this is a marathon not a sprint.
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    You won't get fat if you bulk properly.If you...

    You won't get fat if you bulk properly.If you were heavier I would advise you to cut first but you are not.Start eating at a surplus that will allow you to gain 2 lbs,3 max a month.Get minimum 0.7g...
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